Day 01
Monday
LEVEL 3
DEADLIFT: HEAVY/LIGHT
Work up to a Max
Week 1: Conventional stance with red bands Week 2: Conventional stance, no bands Week 3: Sumo stance, 1 thick mat + red bands Week 4: Sumo stance, 1 thick mat and no bands
5 SET SUPERSET
Wide Grip Pull-ups: To failure OR Weighted Pull-ups: 5 reps (you choose)
Incline Dumbbell or Barbell Bench Press: 12-10-8-6-1 reps
5-8 SET SUPERSET
Alternate between Seated Rows, Dumbbell Rows, V-Bar Pulldowns, or T-Bar Rows: 12 short reps, 12 long stretch reps
Illegally Wide-Grip Bench Press: 20 reps
3 SET TRI-SET
Dips: 20 reps Chest Fly: 12 reps HEAVY Pullovers: 20 reps
Ab Wheels: 100 reps Weighted Low Back Extensions: 100 reps (1-3 plates)
WALKING LUNGES
400-800 meters
LEVEL 2
DEADLIFT: HEAVY/LIGHT
Work up to a Max
Week 1: Conventional stance Week 2: Conventional stance Week 3: Sumo stance Week 4: Sumo stance
4 SET SUPERSET
Wide Grip Pull-ups: To failure OR Weighted Pull-ups: 5 reps (you choose)
Incline Dumbbell or Barbell Bench Press: 12-10-8-6-1 reps
5-7 SET SUPERSET
Alternate between Seated Rows, Dumbbell Rows, V-Bar Pulldowns, or T-Bar Rows: 10 short reps, 10 long stretch reps
Illegally Wide-Grip Bench Press: 20 reps
2-3 SET TRI-SET
Dips: 15 reps Chest Fly: 10 reps HEAVY Pullovers: 15 reps
Ab Wheels: 80 reps Weighted Low Back Extensions: 80 reps (1-3 plates)
WALKING LUNGES
400 meters
LEVEL 2
3 SET SUPERSET
Wide Grip Pulldowns: To failure
Incline Dumbbell or Barbell Bench Press: 12-10-8-6-1 reps
5 SET SUPERSET
Alternate between Seated Rows, Dumbbell Rows, V-Bar Pulldowns, or T-Bar Rows: 8-10 short reps, 8-10 long stretch reps
Illegally Wide-Grip Bench Press: 20 reps
2-3 SET TRI-SET
Dips: 12 reps Chest Fly: 10 reps HEAVY Pullovers: 12 reps
Ab Wheels: 60 reps Weighted Low Back Extensions: 60 reps (1-3 plates)
INCLINE WALK
30-45 minutes
Day 02
Tuesday
LEVEL 3
WARMUP: 5 SETS
Band Pushdowns: 30 reps Straight Bar Curls: 20 reps
3 SET SUPERSET (HEAVY)
Overhead Cable Extensions: 12-15 reps Preacher Curls: 12-15 reps
5 SET SUPERSET
Skullcrushers: 30 reps (alternate hand positions each set) Alternating Dumbbell Curls: 20 reps
3-5 SET SUPERSET
Bench Dips: 30 reps Incline Dumbbell Curls: 8 reps, 5-count twist, 4 reps
Weighted Crunches: 100 reps Heavy Back Extensions: 50 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: 5 SETS
Band Pushdowns: 25 reps Straight Bar Curls: 15 reps
2-3 SET SUPERSET (HEAVY)
Overhead Cable Extensions: 12 reps Preacher Curls: 12 reps
4 SET SUPERSET
Skullcrushers: 25 reps (alternate hand positions each set) Alternating Dumbbell Curls: 15 reps
3-4 SET SUPERSET
Bench Dips: 25 reps Incline Dumbbell Curls: 8 reps, 5-count twist, 4 reps
Weighted Crunches: 80 reps Heavy Back Extensions: 40 reps
WALKING LUNGES
400 meters
LEVEL 1
WARMUP: 5 SETS
Band Pushdowns: 20 reps Straight Bar Curls: 10 reps
2-3 SET SUPERSET (HEAVY)
Overhead Cable Extensions: 10 reps Preacher Curls: 10 reps
3 SET SUPERSET
Skullcrushers: 20 reps (alternate hand positions each set) Alternating Dumbbell Curls: 12 reps
3 SET SUPERSET
Bench Dips: 20 reps Incline Dumbbell Curls: 8 reps, 5-count twist, 4 reps
Weighted Crunches: 60 reps Heavy Back Extensions: 30 reps
INCLINE WALK
30-45 minutes
Day 03
Wednesday
LEVEL 3
BACK SQUAT
Belt, Wraps, whatever you got ALL OUT
NORMAL GYM Week 1: High Bar Pause to a MAX Week 2: Low Bar Pause to a MAX Week 3: Low Bar Box Squat to a MAX Week 4: Low Bar No Pause to a MAX
OLD SCHOOL GYM STYLE Week 1: Box Squat MAX with Buffalo Bar (plus 180 lbs in chains) Week 2: Free Squat with Cambered Bar plus green bands to a MAX Week 3: Box Squat to a MAX with Safety Squat Bar Bar + 180 lbs in chains Week 4: Free Squat to a MAX
3-5 SET QUAD-SET
Leg Curls: 15 reps GHD: 15 reps Back Extensions: 10 reps heavy Toes 2 Bar: 10 reps
WALKING LUNGES
400-800 meters
LEVEL 2
BACK SQUAT
Belt, Wraps, whatever you got ALL OUT
NORMAL GYM Week 1: High Bar Pause to a MAX Week 2: Low Bar Pause to a MAX Week 3: Low Bar Box Squat to a MAX Week 4: Low Bar No Pause to a MAX
3-4 SET QUAD-SET
Leg Curls: 12 reps GHD: 12 reps Back Extensions: 8 reps heavy Toes 2 Bar: 8 reps
WALKING LUNGES
400 meters
LEVEL 1
3-4 SET QUAD-SET
Leg Curls: 10 reps GHD: 10 reps Back Extensions: 6 reps heavy Toes 2 Bar: 6 reps
INCLINE WALK
30-45 minutes
Day 04
Thursday
LEVEL 3
5 SET SUPERSET
Flat Bench (you choose grip): Warmup set then 10-8-6-3-1 reps Chin-ups: 10 reps
5-8 SET SUPERSET
Incline Dumbbell or Barbell Bench: 10-12 reps Chest Supported/Wide-Grip Pulldowns: 15 reps (pick a combo of each exercise to make up 8 sets)
3 SET TRI-SET
Weighted Dips: 10 reps Incline Fly: 20 reps Pullovers: 10 reps
Ab Wheels: 100 reps Weighted Low Back Extensions: 100 reps (1-3 plates)
WALKING LUNGES
400-800 meters
LEVEL 2
5 SET SUPERSET
Flat Bench (you choose grip): Warmup set then 10-8-6-3-1 reps Chin-ups: 8 reps
5-7 SET SUPERSET
Incline Dumbbell or Barbell Bench: 8-10 reps Chest Supported/Wide-Grip Pulldowns: 12 reps (pick a combo of each exercise to make up 8 sets)
2-3 SET TRI-SET
Weighted Dips: 8 reps Incline Fly: 15 reps Pullovers: 8 reps
Ab Wheels: 80 reps Weighted Low Back Extensions: 80 reps (1-3 plates)
WALKING LUNGES
400 meters
LEVEL 1
5 SET SUPERSET
Flat Bench (you choose grip): Warmup set then 10-8-6-3-1 reps Underhand Pulldowns: 8-12 reps
5 SET SUPERSET
Incline Dumbbell or Barbell Bench: 8-10 reps Chest Supported/Wide-Grip Pulldowns: 10 reps (pick a combo of each exercise to make up 8 sets)
2-3 SET TRI-SET
Weighted Dips: 6-8 reps Incline Fly: 10 reps Pullovers: 6-8 reps
Ab Wheels: 60 reps Weighted Low Back Extensions: 60 reps (1-3 plates)
INCLINE WALK
30-45 minutes
Day 05
Friday
LEVEL 3
FRONT SQUAT
Work up to a 1 Rep Max
5 SET SUPERSET
Behind the Neck Press: 20 reps 2-Way Dumbbell Shrugs: 12 front, 12 side reps
4-5 SET SUPERSET
Heavy Lateral Raises: 8 reps Heavy Front Raises: 12 reps per arm, all the way up Arnold style
INCLINE ARM BLOW OUT: 3-5 SETS
Rep Progression: 4-6 reps each 1-1, 2-2, 3-3, 4-4, 5-5, 6-6
Incline Dumbbell Skullcrushers Elbows-out Press
THEN
Incline Double Arm Curls Incline Double Arm Hammer Curls
BAND BLOWOUT: 3 SET TRI-SET
Pushdowns: 30 reps Overhead Press: 30 reps Hammer Band Curls: 30 reps
Bench Dips: 100 reps Barbell Curls: 100 reps Arrows (chest-supported): 100 reps Weighted Crunches: 100 reps Back Extensions: 50 reps
WALKING LUNGES
400-800 meters
LEVEL 2
FRONT SQUAT
Work up to a 1 Rep Max
4 SET SUPERSET
Behind the Neck Press: 15 reps 2-Way Dumbbell Shrugs: 10 front, 10 side reps
4 SET SUPERSET
Heavy Lateral Raises: 6 reps Heavy Front Raises: 10 reps per arm, all the way up Arnold style
INCLINE ARM BLOW OUT: 3-4 SETS
Rep Progression: 4-5 reps each 1-1, 2-2, 3-3, 4-4, 5-5
Incline Dumbbell Skullcrushers Elbows-out Press
THEN
Incline Double Arm Curls Incline Double Arm Hammer Curls
BAND BLOWOUT: 2-3 SET TRI-SET
Pushdowns: 25 reps Overhead Press: 25 reps Hammer Band Curls: 25 reps
Bench Dips: 80 reps Barbell Curls: 80 reps Arrows (chest-supported): 80 reps Weighted Crunches: 80 reps Back Extensions: 40 reps
WALKING LUNGES
400 meters
LEVEL 1
3 SET SUPERSET
Behind the Neck Press: 10 reps 2-Way Dumbbell Shrugs: 8 front, 8 side reps
3 SET SUPERSET
Heavy Lateral Raises: 6 reps Heavy Front Raises: 8 reps per arm, all the way up Arnold style
INCLINE ARM BLOW OUT: 3 SETS
Rep Progression: 4-5 reps each 1-1, 2-2, 3-3, 4-4, 5-5
Incline Dumbbell Skullcrushers Elbows-out Press
THEN
Incline Double Arm Curls Incline Double Arm Hammer Curls
BAND BLOWOUT: 2-3 SET TRI-SET
Pushdowns: 20 reps Overhead Press: 20 reps Hammer Band Curls: 20 reps
Bench Dips: 60 reps Barbell Curls: 60 reps Arrows (chest-supported): 60 reps Weighted Crunches: 60 reps Back Extensions: 30 reps
INCLINE WALK
30-45 minutes
Day 06
Saturday
LEVEL 3
8-10 SET CIRCUIT
Handstand Push-up: 1 rep Bodyweight Skullcrushers: 3 reps Dips: 6 reps Pull-ups: 9 reps Push-ups: 12 reps Ab Wheels: 15 reps
WALKING LUNGES
400-800 meters
LEVEL 2
8 SET CIRCUIT
Seated Dumbbell Press: 5-8 reps Bodyweight Skullcrushers: 3 reps Dips: 6 reps Pull-ups: 9 reps Push-ups: 10 reps Ab Wheels: 12 reps
WALKING LUNGES
400 meters
LEVEL 1
6 SET CIRCUIT
Seated Dumbbell Press: 5-8 reps Bodyweight Skullcrushers: 3 reps Dips: 6 reps Pull-ups: 9 reps Push-ups: 8 reps Ab Wheels: 10 reps
INCLINE WALK
30-45 minutes